**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance strength using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a thorough warm-up and cool-down, and since there’s no jumping involved, it can be easily modified by adjusting the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure:
We’ll kick off with a guided warm-up emphasizing mobility, incorporating dynamic movements to prepare the body for the workout. Following that, we’ll move into two diverse circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is executed for 45 seconds, followed by a 10-second rest/transition interval. Upon finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be repeated three times.
In between the two circuits, you’ll have a 1-minute recovery interval. Don’t hesitate to pause the video and take additional time if necessary. Always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole